Take This Lunch and Bag It

Microwave ovens are among the items that make a better office. With this in mind, we’ve created workplace lunches that are low in fat, yet high in protein, with instructions to help you begin assembling them at home.

Parchment paper is the key to the success of these lunches. It is stiffer than wax paper and can be secured at the top of each pack with a good twist. Parchment paper is more leak-proof than wax paper too, and it will serve as an eating container as well. When lunch is over, just toss out the paper.

FISH AND VEGETABLES IN THE BAG 1 (4-ounce) flounder or sole fillet 2 or 3 fresh mint leaves, chopped 2 ounces mushrooms or zucchini, sliced 1 small tomato, sliced 1 lemon slice Salt, pepper

At home, cut 12-inch square of parchment paper or non-stick microwave cooking paper. Place fish fillet in center, turning thinner edges of fillet under middle to make 4-inch-long piece.

Top with mint, mushrooms, tomato and lemon slices. Season to taste with salt and pepper. Pull up edges of paper together and twist to secure.

At office, place packet in refrigerator until ready to cook. When ready to eat, place packet in microwave oven and microwave on HIGH (100% power) until fish is opaque and flakes when pressed with fork, 1 1/2 to 3 minutes. Makes 1 serving.

CHICKEN AND POTATO PACKET 1 (3-ounce) skinless, boneless chicken breast 1 green onion, thinly sliced 1/8 teaspoon paprika 1 teaspoon fresh lemon or fresh lime juice 1 small red potato, scrubbed 2 tablespoons tomato salsa

At home, cut chicken into 2-inch strips and place in plastic freezer food bag (to keep juices from leaking). Sprinkle with onion, paprika and lemon juice. Seal package and marinate overnight.

Cut 12-inch square of parchment or non-stick microwave cooking paper and pack chicken with onion. Also separately pack potato and tomato salsa.

At office, place packet in refrigerator until ready to cook. When ready to cook, cut potato into 1/8-inch-thick slices and overlap slices to form circle in center of parchment square. Place chicken pieces along with onion over potatoes. Pour juices from bag over chicken.

Pull corners of paper together and twist top to secure. Microwave on HIGH (100% power) until chicken is cooked, 3 to 4 minutes. Top with tomato salsa. Makes 1 serving.

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A simple way to put this together is to stop at the supermarket salad counter and buy the vegetables in the amounts indicated.

ASIAN SCALLOPS WRAP-UP 1/4 cup bean sprouts 2 radishes, sliced 2 tablespoons sliced mushrooms 1 tablespoon sunflower seeds or other crunchy nuts, optional 3 to 4 ounces scallops 1 tablespoon tamari sauce or soy sauce 1 tablespoon freshly grated ginger root or 1 teaspoon lemon or orange juice

At home, cut 12-inch square of parchment or non-stick microwave cooking paper. Place bean sprouts, radishes, mushrooms and sunflower seeds in center of parchment paper to make about 6-inch circle. Top with scallops arranged in single layer. Sprinkle with tamari sauce and ginger root. Pull up edges of paper and twist top to secure.

At office, place packet in refrigerator until ready to cook. When ready to eat, place packet in microwave oven and cook on HIGH (100% power) until done, 1 1/2 to 3 minutes. Makes 1 serving.